Half marathon training. Last long run failed!

I am training for the Half-Marathon in Ottawa at the end of this month. My first half! I have been running 3 times a week, with my long run on the weekend. Yesterday, I wanted to do 18km. At 15km, I was tired and had no energy left! I had to stop. I was going 30s/km more than usual and was gradually getting slower and slower. It was warmer than usual (around 18C). I had an energy bar before my run and had 2 packs of gels during the race, as per usual. I am panicking a little, since it is 3 weeks before the half, but I am also happy that this did not happen during the half!

I am 38, 6'1 and 188lbs (down from 195lbs since I started running). I have been training since the beginning of March with no issues. 2 weeks ago, I have started adding Insanity workouts in between my running days. I take one day off per week. I have been eating approximately 2200 calories a day with around 320g of carbs per day.

Any ideas on what I should be doing to prevent this in my training and the race? I have, since yesterday, upped my calories to 2500 with 400g of carbs. Is this the issue? Did I hit the wall?

Sometimes you just have a bad run, if that's the first time it's been that warm this year that could have played into it. It also sounds like you were running faster than usual so that combined with the heat/humidity probably did you in. Keep that in mind for race day if the temp is an issue.

I think you're overthinking the calories and recovery. Slow down on your runs, drink enough water and keep training. I don't think the insanity addition is going to help your HM goal personally. Perhaps put it on the back burner until after your HM.

Thanks eRRic! I am definetely going to cut down on Insanity with the Half coming up soon. I was running my regular pace (5min/km) and I was able to do 17km the week before with no problem.

I will cut down the Insanity and see how it goes during next weekend's long run.

I appreaciate the input!

Originally Posted by eRRic:

Sometimes you just have a bad run, if that's the first time it's been that warm this year that could have played into it. It also sounds like you were running faster than usual so that combined with the heat/humidity probably did you in. Keep that in mind for race day if the temp is an issue.

I think you're overthinking the calories and recovery. Slow down on your runs, drink enough water and keep training. I don't think the insanity addition is going to help your HM goal personally. Perhaps put it on the back burner until after your HM.

5k/min sounds like a pretty fast training pace, especially for your long runs training for your first HM. That's equivalent to a 25:00 min 5K. Don't know what your fitness level or 5K time is, but that still sounds fast for a long run training pace. That plus the insanity workouts just might be catching up to you. Slow up a bit and taper for the race. You'll do fine.

Thanks for the input!! I run a 5k training every tuesday. My last week's time is 21:30. So a 5min/k pace for the half should be doable. (I hope!). But I might need to slow down during the training. Good idea!

I will also be slowing down on Insanityfor the taper for sure. I also bumped up my calories and carb intake.

Originally Posted by JCDawnRunner:

5k/min sounds like a pretty fast training pace, especially for your long runs training for your first HM. That's equivalent to a 25:00 min 5K. Don't know what your fitness level or 5K time is, but that still sounds fast for a long run training pace. That plus the insanity workouts just might be catching up to you. Slow up a bit and taper for the race. You'll do fine.

If your goal for an HM is 5 min/km (1:45), then doing your easy runs at 5 min/km is too fast. IMHO.

As an example, my goal for my next HM at the end of the month is 1:40 (4:44 min/km), and that's based on a recent 10k race (this weekend). My easy training runs are done at about a 5:40 to 5:50 pace. That's the bulk of my training miles. You can have specific "quality" workouts each week, with the number of them dependent on the number of times you run each week. Again, in my case since I'm running 6 days a week, I have two quality workouts. Depending on where I'm at in my training cycle, it might be marathon paced workouts, tempo paced, intervals... The first of those would be slower than HM pace (about 5 min/km), the others are faster than HM pace (4:36 to 4:16). But it's all based on my current fitness level, and the paces get adjusted as I PROVE that I can move my yardsticks (i.e. a race). Not based on a goal.

In summary... Slow down your easy training runs. If you're truly at a 1:45 HM fitness level, your easy runs should be in the 6 min/km ballpark.

Also, just as an FYI from the philosophy drummed into me by the coach I was working with... Gels and supplements during runs shouldn't be needed for runs under about 25k. Better bet is to condition your body to fuel itself properly during the run. In my case, when ramping up my long runs, I would feel a "mini-bonk" at about the 15k mark. But as I pushed past it and increased my long runs, the "bonk point" would keep getting pushed out as well. If you still have issues, you should look at pre-run eating patterns for what works for you and what doesn't. It might mean having a mid-afternoon snack to prepare yourself for an afternoon run or something.

Just my $0.02 worth, as a 45 year old guy who started running back in 2009. I lost the majority of my weight in the 4 months prior to starting to run (via swimming and biking, dropped from 217 to 175 before leveling off around 165). I was fortunate enough to find an on-line coach who put together an HM training program that ran for most of 2010. After that, I got a bit side-tracked for a couple years, but this spring I'm recycling my training program and hitting the road harder again.

If your goal for an HM is 5 min/km (1:45), then doing your easy runs at 5 min/km is too fast. IMHO.

As an example, my goal for my next HM at the end of the month is 1:40 (4:44 min/km), and that's based on a recent 10k race (this weekend). My easy training runs are done at about a 5:40 to 5:50 pace. That's the bulk of my training miles. You can have specific "quality" workouts each week, with the number of them dependent on the number of times you run each week. Again, in my case since I'm running 6 days a week, I have two quality workouts. Depending on where I'm at in my training cycle, it might be marathon paced workouts, tempo paced, intervals... The first of those would be slower than HM pace (about 5 min/km), the others are faster than HM pace (4:36 to 4:16). But it's all based on my current fitness level, and the paces get adjusted as I PROVE that I can move my yardsticks (i.e. a race). Not based on a goal.

In summary... Slow down your easy training runs. If you're truly at a 1:45 HM fitness level, your easy runs should be in the 6 min/km ballpark.

Also, just as an FYI from the philosophy drummed into me by the coach I was working with... Gels and supplements during runs shouldn't be needed for runs under about 25k. Better bet is to condition your body to fuel itself properly during the run. In my case, when ramping up my long runs, I would feel a "mini-bonk" at about the 15k mark. But as I pushed past it and increased my long runs, the "bonk point" would keep getting pushed out as well. If you still have issues, you should look at pre-run eating patterns for what works for you and what doesn't. It might mean having a mid-afternoon snack to prepare yourself for an afternoon run or something.

Just my $0.02 worth, as a 45 year old guy who started running back in 2009. I lost the majority of my weight in the 4 months prior to starting to run (via swimming and biking, dropped from 217 to 175 before leveling off around 165). I was fortunate enough to find an on-line coach who put together an HM training program that ran for most of 2010. After that, I got a bit side-tracked for a couple years, but this spring I'm recycling my training program and hitting the road harder again.

Just remember that for each second you gain at the start of the race by going out too fast, you will likely lose 3, 4 5, maybe more seconds in the second half of the race. To avoid this try lining up in the middle of the runners or towards the back. Let the faster runners take off first and disappear into the distance. You are probably not going to catch them anyway, so don't worry about them. Before the race, ask those standing next to you what time they are shooting for and whether you might run with them, at least for a little while. You would be surprised what two runners can do running together.

Starting out too fast is by far and away the biggest mistake runners make (I'm raising my hand here because I've done it too).

Above all, know the course and have some type of plan for the race. Target yourself at being X miles down the road in Y minutes. But don't be afraid to adjust your plan in the middle of the race because things like weather or shoelaces that keep coming untied or drinking too much water (and having to pee) and all sorts of things can throw you off that plan. Seem like 99% of the time one has to adjust to go slower, not faster.

But as this is your first, you will get a PR. I guarantee it.

Originally Posted by zappa2k8:

Thanks for the advice. It's gonna be my first race, so not easy not to go out fast. I'll have to be sure to stay calm and go out slower than usual!

"The speed of communications is wondrous to behold. It is also true that speed can multiply the distribution of information that we know to be untrue."

Thanks again! I appreciate the info! I can't wait for the race, getting anxious to get out there!

Originally Posted by size12shoes:

Just remember that for each second you gain at the start of the race by going out too fast, you will likely lose 3, 4 5, maybe more seconds in the second half of the race. To avoid this try lining up in the middle of the runners or towards the back. Let the faster runners take off first and disappear into the distance. You are probably not going to catch them anyway, so don't worry about them. Before the race, ask those standing next to you what time they are shooting for and whether you might run with them, at least for a little while. You would be surprised what two runners can do running together.

Starting out too fast is by far and away the biggest mistake runners make (I'm raising my hand here because I've done it too).

Above all, know the course and have some type of plan for the race. Target yourself at being X miles down the road in Y minutes. But don't be afraid to adjust your plan in the middle of the race because things like weather or shoelaces that keep coming untied or drinking too much water (and having to pee) and all sorts of things can throw you off that plan. Seem like 99% of the time one has to adjust to go slower, not faster.

But as this is your first, you will get a PR. I guarantee it.

Originally Posted by zappa2k8:

Thanks for the advice. It's gonna be my first race, so not easy not to go out fast. I'll have to be sure to stay calm and go out slower than usual!

A lot of the other posters have made some good points. Chances are you likely are running your training runs too fast. Also bad runs happen, it doesn't reflect that your fitness level has crashed, it just means you had a bad day.

For only running 3 days per week, I think 400g of carbs per day is excessive. 400g per day fits a schedule where you are running around 30 miles per week. Not just three runs preparing for a half marathon. Over carb loading doesn't help you. You want to get a good balanced diet, not over load on the carbs.

I also think you are over doing it on the gels. You shouldn't need energy gels for a half marathon. With the proper diet and training it shouldn't be necessary at all. Training your body to expect energy from food and gels all the time isn't exactly the best method to use in my opinion.

For some reason or another you just didn't perform well on this run (it's likely not the wall, 15km isn't long enough to hit a wall... 13.1 miles is not long enough to hit a wall). It could be because of the insanity. If you noticed that you have been getting more tired more since doing that, I would either scale back on the insanity or stop it. You are getting ready for your taper anyways two weeks pre race.

I think you just had a bad run and unless you are noticing lack of energy in all other workouts I wouldn't worry about it.

An update. I think it's the heat/humidity. I went for a 7k run today. Last week I did that in 32mins. Today, it took me 35. I'm used to running in 40-55 degrees F and today was 78F. Now I know. I never knew how much heat could affect. During my failed run, when I started, it was cooler, probably around 13C but by the end was around 18C, and my intensity dropped.

Zappa- slow down and run more. 3 times a week is not enough. Ditch the insanity thing and run 5 days per week. I run most of my runs near 5 min/km but my half race pace is 1 min/km faster. You are naturally fast but you need to build endurance.

It's not a failed run if you can learn from it. I am doing the FM in Ottawa. I ran 21.75 miles yesterday when it was 16C at 8:20 am when I set up and it quickly increased to 24C. I knew I was in trouble the first 6 miles because I am not good with heat or with the sun beating down on me. After 9 miles I included walking breaks. I did 1 minute at 9 miles, ran another 3 miles, did another 1 minute walking break to buy gatorade because water and gels was not sitting well. I periodically allowed myself to walk for 30 seconds and finished my 21.75 miles in 3 hours and 42 minutes at a 6:22 per km pace. Originally I had hoped to run under 6 minutes per km but I knew within the first km that that was not going to happen so I slowed down accordingly. Today was the perfect long run weather but I did not have this morning off from work so I was stuck with the heat of yesterday and I knew I could not give up or give in because the marathon is 2.5 weeks away and I wanted a 21 mile run before the race. I did a 20 mile run 3 weeks ago (5.5 weeks before the marathon).

When things get tough during long runs I tell myself that if I can survive this then I will be able to survive anything that the marathon (or other race distance) throws at me. I am however really hoping the weather will be 10 C or colder to help me achieve my time goal.

Thanks LeahMuriel. I think I was too much training for race time without considering weather, etc. I will have to use those other factors as well to determine my pace and finishing time.

Like you sais, 10C and cloudy is what I'm hoping for. Good like in your full! I've heard that the Ottawa race weekend is quite the experience. Since it's my first run, I can't wait to be there!

Originally Posted by LeahMuriel:

It's not a failed run if you can learn from it. I am doing the FM in Ottawa. I ran 21.75 miles yesterday when it was 16C at 8:20 am when I set up and it quickly increased to 24C. I knew I was in trouble the first 6 miles because I am not good with heat or with the sun beating down on me. After 9 miles I included walking breaks. I did 1 minute at 9 miles, ran another 3 miles, did another 1 minute walking break to buy gatorade because water and gels was not sitting well. I periodically allowed myself to walk for 30 seconds and finished my 21.75 miles in 3 hours and 42 minutes at a 6:22 per km pace. Originally I had hoped to run under 6 minutes per km but I knew within the first km that that was not going to happen so I slowed down accordingly. Today was the perfect long run weather but I did not have this morning off from work so I was stuck with the heat of yesterday and I knew I could not give up or give in because the marathon is 2.5 weeks away and I wanted a 21 mile run before the race. I did a 20 mile run 3 weeks ago (5.5 weeks before the marathon).

When things get tough during long runs I tell myself that if I can survive this then I will be able to survive anything that the marathon (or other race distance) throws at me. I am however really hoping the weather will be 10 C or colder to help me achieve my time goal.

It is a great race and a great race weekend. I did my first ever half marathon there in 2005 which I poorly trained for. Increased running distances too quickly and suffered from groin pulls and shin splints. I ran and walked it in 2:52. I stopped running after that but started again after having my 3rd baby in 2011. I started slow and built gradually and have since gotten my HM time down to 1:53:33. I can't wait for Ottawa. I get a weekend away where I can focus on me and only me!

zappa, no need to panic. One failed run does not mean anything. Perhaps you were inadequately rested. Strengthening occurs during your rest phase, so don't ignore it. If you are blowing up on many such runs, then you have a serious problem i.e. overtraining. I'd suggest taking an extra couple of days off.

Regarding the weather, if it is too warm SLOW DOWN! I'd suggest slowing down by at least 20s/mile for every 10 degree change in temperature. You can always speed up if you feel better. Also, it is better to finish your planned workout at a slower pace than blowing up half way into it.

Finally, the golden rule is "leave racing for races". Save all out efforts for races. Blasting out PRs during training is not a smart way to prepare for a race. You should never feel like you need to be in the hospital after a training run. Save that effort for a race.

This Saturday morning, I did a 20k. It was 8 Celsius and cloudy. I ran it in 1:40. Same average as normal. So definetely a weather issue. Thanks for your help!

Originally Posted by LeahMuriel:

It is a great race and a great race weekend. I did my first ever half marathon there in 2005 which I poorly trained for. Increased running distances too quickly and suffered from groin pulls and shin splints. I ran and walked it in 2:52. I stopped running after that but started again after having my 3rd baby in 2011. I started slow and built gradually and have since gotten my HM time down to 1:53:33. I can't wait for Ottawa. I get a weekend away where I can focus on me and only me!

Thanks for your help. Here is the thing, I am running my goal race pace and I am not overly tired after my long runs. I did 20k in 1:40 over the weekend and wasn't that tired. I could've done more. Maybe I will aim for a slitghtly better time during the race, depending on the weather.

Thanks for your input!

Originally Posted by Antillar:

zappa, no need to panic. One failed run does not mean anything. Perhaps you were inadequately rested. Strengthening occurs during your rest phase, so don't ignore it. If you are blowing up on many such runs, then you have a serious problem i.e. overtraining. I'd suggest taking an extra couple of days off.

Regarding the weather, if it is too warm SLOW DOWN! I'd suggest slowing down by at least 20s/mile for every 10 degree change in temperature. You can always speed up if you feel better. Also, it is better to finish your planned workout at a slower pace than blowing up half way into it.

Finally, the golden rule is "leave racing for races". Save all out efforts for races. Blasting out PRs during training is not a smart way to prepare for a race. You should never feel like you need to be in the hospital after a training run. Save that effort for a race.

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